Bring nutritious, appetizing, and delicious food to the table with the flavor and health benefits of broccoli!
They look like small trees, but the broccoli actually belongs to the cabbage family. It has a stalk and a dark green flowering head, which makes them resemble trees.
The broccoli has a unique flavor because it has a bitter taste with a touch of mild sweetness, too. When cooked, broccoli can also have a nutty taste that goes well with how bitter and sweet it is.
You will never run out of ways to cook broccoli because no matter how you use them, they can guarantee the best flavors. They’re great for blanching, steaming, sauteing, and even roasting.
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Every time you eat broccoli, you’re not just enjoying your food, but also reaping the health benefits!
Nutrition Facts
To see how healthy broccoli is, let’s take a look at the nutrients that it has. It is loaded with essential supplements that will surely have positive effects on your diet and lifestyle.
Here are the nutrients you can get from 100 grams of broccoli:
| Nutrient | Amount |
| Water | 90 grams |
| Energy | 39 kcal |
| Carbohydrates | 6.27 grams |
| Fiber | 2.4 grams |
| Phosphorus | 67 milligrams |
| Iron | 0.69 milligrams |
| Calcium | 46 milligrams |
| Magnesium | 21 milligrams |
| Sodium | 36 milligrams |
| Selenium | 1.6 micrograms |
| Potassium | 303 milligrams |
| Vitamin C | 91.3 milligrams |
| Folate | 65 micrograms |
| Vitamin A | 8 micrograms |
| Carotene | 93 micrograms |
| Lutein and zeaxanthin | 745 micrograms |
Calories
What makes broccoli one of the best low-calorie vegetables? It only has about 31 calories in one cup! These calories are mostly made of carbohydrates and protein.
Carbohydrates
There are about six grams of carbohydrates in a cup of broccoli. It has a low GI level of 10, which means it won’t cause spikes in your blood sugar.
Fiber
Eating one cup of broccoli can give you two grams of fiber. This fiber-rich vegetable can certainly promote a healthy gut and even weight loss.
No wonder broccoli is good for you. It’s filled with all the healthy nutrients that you need!
Vitamins and Minerals
Complete your diet with the vitamins and minerals you can get from broccoli. There’s no better way to supply your body with healthy goodness than by eating fresh veggies!
- Vitamin A
- Riboflavin
- Magnesium
- Niacin
- Selenium
- Zeaxanthin
- Zinc
- Calcium
- Fiber
- Manganese
- Vitamin E
- Lutein
- Iron
- Thiamin
- Protein
- Phosphorus
- Folate
- Vitamin K
- Vitamin B6
- Potassium
You can definitely be your healthiest self with broccoli!
Plant Compounds
Like other vegetables, broccoli has plant compounds to boast too. The top compounds in broccoli include sulforaphane, kaempferol, quercetin. indole-3-carbinol and carotenoids.
- Sulforaphane: It’s a powerful phytochemical that can protect cells from free radicals, reduce inflammation, and prevent the growth and spread of cancer cells.
- Kaempferol: This compound acts as an antioxidant to protect your cells, prevent cell malfunction, and relieve inflammation.
- Quercetin: Not only is it responsible for the broccoli’s color, but it is also a key compound in managing blood sugar, taking care of the heart, and strengthening bones.
- Indole-3-carbinol: Getting a good dose of this compound can protect you from different types of cancer, like breast and colon cancer.
- Carotenoids: A potent antioxidant like carotenoids can protect you from free radicals while improving cognitive function and even skin health.
Each of these compounds will surely play an important part in your diet!
Health Benefits of Broccoli
What health benefits will you get from including broccoli in your meals?
Strengthens bones
Keeping your bones healthy is one of the ways to make sure you have an active lifestyle. With vitamins and minerals like vitamin C, calcium, and vitamin K from broccoli, your bones will be healthier than ever.
According to a study in the Journal of Cellular Physiology, sulforaphane in broccoli can help prevent osteoporosis for long-term bone health. You will definitely feel stronger with broccoli.
Boosts immunity
Be at the optimum level of your health by boosting your immunity with the vitamins and minerals of broccoli. It’s going to help protect you from different health problems and promote faster healing and recovery.
Healthline shared that broccoli is an excellent source of vitamin C for better immunity. In fact, half a cup of broccoli can already give you 84% of your daily vitamin C intake.
Nourishes the skin
Aside from the products you use on your skin, you all need to add skin-friendly food to your diet. It’s a good thing that broccoli has essential nutrients to help nourish your skin.
Proceedings of the National Academy of Sciences mentioned that broccoli can protect your skin from skin damage and sun exposure. Broccoli can also help treat skin conditions like shingles.
Promotes digestion
Since broccoli has a high amount of fiber and antioxidants, it can potentially promote healthy digestion for a balanced diet. It can also be a key food ingredient for your gut health.
An article in Medical News Today found that the fiber from broccoli can promote regular bowel movements, prevent constipation, and increase good bacteria in the gut.
Reduces inflammation
Eating food that lowers inflammation is one of the best ways to avoid health conditions. The anti-inflammatory effects of broccoli can certainly relieve inflammation and restore immunity.
As suggested by Preventive Nutrition and Food Science, broccoli’s sulforaphane can effectively reduce inflammation. You will surely have a fighting chance against infections.
Lowers risk of diabetes
Diabetes is a serious health problem that exposes your body to other diseases. Living with diabetes comes with symptoms like fatigue, slow healing, and frequent urination.
Science Translational Medicine found that broccoli is good for people with type 2 diabetes who want to manage their blood sugar. The low GI of broccoli will also not cause spikes in your blood sugar levels.
Improves heart health
Taking better care of your heart can be as simple as eating broccoli. Fiber and potassium are two of the nutrients in broccoli that can help protect and improve your heart.
The Journal of the American Health Association shared that cruciferous vegetables like broccoli are good sources of potassium for lower risk of blood pressure and other cardiovascular problems.
Prevents cancer
Thanks to the plant compounds found in broccoli, it is guaranteed to have a potent effect on cancer prevention. You will also protect yourself from growth or tumors that can impact your health.
In fact, the Journal of Cell Communication and Signalling found that vegetables like broccoli are great for “green chemoprevention.” The sulforaphane and indole-3-carbinol also have cancer-fighting properties.
Supports brain function
Always go for brain-healthy food for your better thinking, memory, and focus. You can trust that broccoli can nourish your brain for long-term brain health.
Neurology found that dark green vegetables, like broccoli, also help with mental health decline. Its kaempferol content even lowers your risk of brain injury and inflammation.
Aids oral and dental health
Did you know that oral and dental health can affect your physical and emotional state? Healthy teeth and pleasant breath will definitely build your confidence.
You need calcium and vitamin C to take better care of your teeth, and broccoli has lots of it. Cancer Prevention Research also shared that broccoli’s sulforaphane can prevent many oral disorders.
Helps with eye health
Experience the world in better color and vision by caring for your eyes with broccoli. There are plenty of eye-healthy foods you can try, and broccoli is certainly one of them.
According to Nutrients, the lutein and zeaxanthin content of broccoli are linked to a lower risk of age-related macular degeneration and other eye problems.
Hydrates your body
In every 100 grams of broccoli, you are already giving your body about 90 grams of water. You always need water to keep your organs well-functioning and healthy.
Health mentioned that broccoli can regulate your temperature and lubricate your bones and joints. It will also help with a balanced diet and weight loss.
With broccoli in your diet, your health will surely be blooming like a tree!
Ripening Process
The best way to enjoy broccoli is to use them while they are still fresh and green. As it ages and loses pigment, the broccoli will turn yellow, but it will still be safe to eat.
I suggest harvesting broccoli when they are ready to eat. Check if the broccoli has a rich and bright green color. The florets should also be tightly packed.
You should also learn how to wash broccoli properly before you can use it for your favorite dishes and drinks. Better Homes and Gardens suggests storing broccoli in the fridge for up to five days only.
Can you freeze broccoli for long-term storage? Yes, you can. Blanch them for three minutes first and flash freeze until solid. Then, keep them in the freezer for several months.
Side Effects
They may be delicious and healthy, but eating broccoli is not without risks. Here are the side effects that you can get from eating too much broccoli:
- Lung cancer – growth and spread of cancer cells in the lungs
- Hypotension – low blood pressure levels
- Hemorrhagic stroke – bleeding in the brain
- Bleeding – loss of blood
- Headaches – pain and discomfort in any part of the head
- Nasal congestion – irritation in the nasal area
- Wheezing – rapid and deep exhaling
- Skin rashes – swollen areas of the skin
- Flatulence – buildup of gas
- Bloating – feeling of an overstretched stomach
Everyday Health suggests eating a cup of broccoli to meet the recommended 2 and a half cups of vegetables every day. Some would also suggest two to three servings per week.
Conclusion
Achieve your breakthrough in health with the incredible health benefits of broccoli!
Don’t just use broccoli to add color, flavor, and texture to your recipes. Instead, maximize the health benefits it has to offer for a balanced diet and an active lifestyle.
Let’s do a recap of what broccoli can do for health:
- Strengthens bones
- Boosts immunity
- Nourishes the skin
- Promotes digestion
- Reduces inflammation
- Lowers risk of diabetes
- Improves heart health
- Prevents cancer
- Supports brain function
- Aids oral and dental health
- Helps with eye health
- Hydrates your body
You need to eat vegetables every day, and you should certainly consider broccoli as one of your top choices!
Suggested Recipes
How can you get kids and adults interested in eating broccoli?
One of the best broccoli dishes in our home is the Chicken and Broccoli Stir Fry. It’s loaded with colors and flavors that make it ultimately satisfying for everyone.
You can also use broccoli to make Healthy Baby Food Puree to help develop the baby’s body and mind. These vegetables also make good treats for kids.
I also suggest steaming, roasting, or blanching broccoli to release its delicious flavor and crunchy texture. In fact, you can eat it raw with a side of hummus or salad dressing.
Broccoli will also make an excellent flavor for a juice or smoothie. It goes well with different fruits and vegetables for a burst of healthy goodness at every sip!
Frequently Asked Questions
What does broccoli do for your body?
There are many health benefits you can get from broccoli. It works wonders for your immunity to promote healing, and reduce inflammation, and cancer prevention.
The vitamins from broccoli also help with your bones, skin, teeth, gums, heart, brain, and eyes. You can also expect that broccoli can promote digestion to keep you fab and fit.
Is it good to eat broccoli every day?
Yes, it is safe to eat broccoli every day. You need about two and a half cups of vegetables daily to get a balanced diet. However, make sure not to eat too much to prevent its side effects.
Why is broccoli a superfood?
Broccoli is a superfood because it is oozing with essential vitamins, minerals, and compounds that can benefit your health in many ways. It’s absolutely great for overall health and wellness.
Is broccoli the healthiest vegetable?
While there can be no single healthiest vegetable, broccoli remains one of the healthiest vegetables in the world. It has nutrients that can be good for your body and mind.
